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3
Mar

Saturday 030417

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* 35 Minute Time Cap.

2-fer-1 Wall Ball = Squat – throw the ball – squat again while it is in the air – stand and catch the ball.

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
[Scale 1]:

No Change

[Scale 2]:

30 Walking Lunges

25 Barbell Pull-Ups

35 Box Jumps (20/12)

100 Single Unders or 50 Double Unders

25 Good Mornings (45/35)

25 Push Ups

30 Knee Tucks

25 Wall Balls (14/10)

30 AB Mat Sit-Ups

10 Get-Ups

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